Exercises provide straight path to perfect posture

Chris Zdeb, Postmedia News09.01.2010

Fish out of water: Lie on stomach on the floor/grass and raise arms outstretched in front of you and legs extended behind you, at the same time. Hold briefly and release. Repeat. Stretches abdominal muscles, while strengthening the lower back.Chris Schwarz
/ Edmonton Journal

Hugs and snow angels: Lie face down on a stability ball and give it a big hug. Then flip onto your back on the ball, or on the floor, and work the opposing muscles by stretching arms out from your side and fanning them up to your head and back. Gently stretches out the lower back and spine relieving pain and discomfort from sitting too long. Angel arms help relax tightness in upper back.Chris Schwarz
/ Edmonton Journal

Thread the needle: Lie with back on floor/grass. Bend left knee into a 90- degree angle and rest right foot on top of left knee. Pull left knee toward chest until you feel a stretch for about 20 seconds. Change legs. and repeat. Stretches out the hips from always being forward. Can also be done sitting up straight on a chair.Chris Schwarz
/ Edmonton Journal

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Good posture is child's play when you're a kid and naturally flexible. Gym class, tag at recess, riding bikes, soccer practice, dance class after school, all these activities exercise a kid's muscles, keeping him or her aligned without even trying.

You usually don't have to work at having good posture until you're an adult. But with all the sitting around that even kids do these days, about 10 per cent of them complain of some back or shoulder pain, symptoms of bad posture. That number climbs to 80 per cent over a person's lifetime.

What does good posture look like? Look in the mirror. The ears, shoulders, hips, knees and ankle bone should align in one straight line.

Since prevention is easier than cure, aligning posture and integrating correct movement in daily life should start in childhood, says personal trainer Scarlett Luke (markedimprovement.ca).

"Motion and variety are the keys," says Luke. "Changing direction and moving and doing various things help balance out any problems from doing one thing over and over and over that causes repetitive stress."

Such activities include sitting hunched over a computer or desk or slouched in a chair playing video games, and one-sided sports activities like golf, baseball, hockey and curling.

So, after a long run, for example, walk backward for 30 seconds to work the opposite muscles of the ones you just used, Luke says. In this case, not only does it prevent shin splints in runners, it also strengthens balance and co- ordination.

For the most part kids don't develop problems that young, but kindergartners who habitually sit with knees bent and legs splayed out to the side could have problems by age six, Luke says.

Same thing with improper or worn out footwear. If you notice your child's shoes are causing a blister and they limp because of it, that can throw out the alignment of hips and back," she says. Uneven wearing of shoe soles or upper sides are also signs a child's posture is not good.

There are stretches that can help kids of all ages to stand and sit pain- free, which Luke suggests intergrating as part of a student's homework.

Stopping every 15 or 20 minutes for a stretch or two is not only a good mental break, but it also increases blood circulation to every part of the body, including the brain. Now that's smart.

- Hugs and snow angels: Lie face down on a stability ball and give it a big hug. Then flip onto your back on the ball, or on the floor, and work the opposing muscles by stretching arms out from your side and fanning them up to your head and back. Gently stretches out the lower back and spine relieving pain and discomfort from sitting too long. Angel arms help relax tightness in upper back.

- Thread the needle: Lie with back on floor/grass. Bend left knee into a 90- degree angle and rest right foot on top of left knee. Pull left knee toward chest until you feel a stretch for about 20 seconds. Change legs. and repeat. Stretches out the hips from always being forward. Can also be done sitting up straight on a chair.

- Fish out of water: Lie on stomach on the floor/grass and raise arms outstretched in front of you and legs extended behind you, at the same time. Hold briefly and release. Repeat. Stretches abdominal muscles, while strengthening the lower back.

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